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Gerardo's Traning Log
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Thu Mar 18, 2010 1:36 pm    Post subject: Gerardo's Traning Log Reply with quote
March 17, 2010

Dead Lift:

5x135
5x185
5x225
5x315
5x375 failed
1x405
1x455 failed

Dead Lift of Plate:

5x135
5x225
5x275

Stiff Leg on Plate:

5x135
5x225
5x275

Rack Squat

10x225
1x315
1x405
1x495

One Arm Rows:

10x70
10x70
10x70

Lat Pull Downs:

10x100
10x100
10x100

Shrugs:

8x135
8x225
8x225

Core
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Thu Mar 18, 2010 11:35 pm    Post subject: Reply with quote
March 18, 2010

Bench Press:

135x5
225x5
255x5
265x5
275x3
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Fri Mar 19, 2010 11:35 pm    Post subject: Reply with quote
March 19, 2010

Squat:

135x5
185x5
225x5
275x5
315x3
345x1

Pause Squat:

225x5
225x5
225x5

Front Squat:

135x8
185x6 Failed (Bar strated rolling forward on 4th rep)
225x4 Failed (Bar strated rolling forward on 3rd rep)

Leg Extensions:

275x10
275x10
275x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Thu Mar 25, 2010 2:44 pm    Post subject: Reply with quote
March 24, 2010

Bench:

135x10
185x10
185x10
185x10
185x10

Close Grip Bench:

155x10
155x10
155x10

Tricep Pulldown:

100x10
100x10
100x10

Overhead Tricep Extension:

40xburnout

One Handed Tricep Pulldown:

10x40
10x40
10x40

Shoulder Rehap
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Fri Mar 26, 2010 1:02 pm    Post subject: Reply with quote
March 25, 2010

Squat:

135x5
185x5
185x5
185x5
185x5

Pause Squat:

165x5
165x5
165x5

Front Squat:

115x8
115x8
115x8

Leg Press:

405x10
405x10
405x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Sat Mar 27, 2010 10:24 pm    Post subject: Reply with quote
March 26, 2010

Dead Lift:

135x5
185x5
225x5
275x5
315x1
225x5
225x5
225x5

Stiff Leg:

225x5
225x5
225x5

One Arm Row:

70x10
70x10
70x10

Lat Pulldown:

135x10
135x10
135x10

Shrugs:

225x8
225x8
225x8
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Tue Mar 30, 2010 10:42 pm    Post subject: Reply with quote
March 30, 2010

Dead Lift:

135x5
225x5
315x5
405x3
455x1
405x3

Stiff Leg on Plate:

275x5
275x5
275x5

Back Roll Lockout:

225x5
275x5
275x5

Lat Pulldown:

90x10
90x10
90x10

One Arm Row:

70x10
70x10
70x10

Leg Curl (machine):

90x10
90x10
90x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Fri Apr 02, 2010 2:57 pm    Post subject: Reply with quote
April 1, 2010

Bench:

135x10
185x5
225x5
255x5
255x5
225x5
225x5

Close Grip Bench:

225x5
225x5
225x5

Extensiton Pull:

120x10
130x10
140x10

Overhead Extention Pull:

40xBurnout

One Arm Extention Pull:

40x10
40x10
40x10

Shoulder Rehap

Skull Crushers:

60x10
60x10
60x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Fri Apr 02, 2010 11:32 pm    Post subject: Reply with quote
April 2, 2010

Deep Squat:

135x5
185x5
185x5
225x5
225x5

Pause Squat:

185x5
185x5
185x5

Front Squat:

135x5
135x5
135x5

Seated Leg Press:

315x10
315x10
315x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Wed Apr 07, 2010 12:53 pm    Post subject: Reply with quote
April 6, 2010

Dead Lift:

135x5
225x5
315x5
405x3

Dead Lift on Plate:

315x5
345x5
345x5

Stiff Leg on Plate:

315x5
335x5
335x5

Rack Squats:

315x5
405x1
495x1
525x1

Hack Squat:

225x10
225x10
225x10

Lat Pull Down:

90x10
90x10
90x10

One Arm Row:

70x10
75x10
75x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Fri Apr 09, 2010 3:04 pm    Post subject: Reply with quote
April 8, 2010

Bench:

135x5
185x5
225x5
255x5
275x5

Close Grip Bench:

235x5
235x5
235x5

Skull Crushers:

110x5
90x10
90x10

Cable Tricep Extensions:

120x10
130x10
130x10

One Arm Tricep Extensions:

40x10
40x10
40x10

Overhead Tricep Extensions:

40xburnout

Shoulder Rehab
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Mon Apr 12, 2010 6:58 pm    Post subject: Reply with quote
April 9, 2010

Full Squat:

135x5
185x5
225x5
275x5
275x5

Pause Squat:

225x5
225x5
225x5

Front Squats:

135x8
185x6
225x4

Core
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Wed Apr 14, 2010 12:22 pm    Post subject: Reply with quote
April 13, 2010

Dead Lift on Plate:

135x5
185x5
225x5
315x5
365x5
405x3

Stiff Leg on Plate:

315x5
335x5
345x5

One Arm Row:

80x10
75x10
75x10

Leg Extentions:

210x10
210x10
210x10

Round Backs:

225x5
275x5
275x5
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Fri Apr 16, 2010 3:17 pm    Post subject: Reply with quote
April 17, 2010

Squat:

135x5
185x5
225x5
275x5
275x5

Pause Squat:

225x5
245x5
245x5

Front Squat:

135x10
185x6
205x3

Stand Squat:

135x10
205x5

Hack Squat:

225x5
225x5
225x5

One Leg Press:

270x10
270x10
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seya615
Local Lifter


Joined: 09 Mar 2010
Posts: 55
PostPosted: Sat Apr 17, 2010 12:03 am    Post subject: Reply with quote
April 16, 2010

Bench:

135x5
185x5
225x5
255x5
285x5

Close Grip Bench:

225x5
225x5
245x5

Skull Chrushers:

90x10
90x10
90x10

Tricep Extensions:

95x10
95x10
95x10

One Arm Tricep Extension:

25x10
25x10
25x10

Over Head Tricep Extension:

25xBurnout

Shoulder Rehab:
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